Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: shadmika

In the 7 days ending Mar 10:

activity # timemileskm+ft
  Running4 3:55:55 32.02(7:22) 51.53(4:35) 3575
  Mobility/Massage/Recovery2 1:05:00
  Weights1 55:00
  Rock Climbing1 50:00
  Other2 12:00 2.0(6:00) 3.22(3:44)
  Total7 6:57:55 34.02 54.75 3575

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 10 #

6 PM

Note
(rest day)

Scheduled rest day. Not a damn thing but food and driving home from Salida.

Saturday Mar 9 #

9 AM

Running (Trail) 1:40:20 intensity: (1:06 @1) + (7:14 @2) + (30:08 @3) + (44:57 @4) + (16:55 @5) 13.27 mi (7:34 / mi) +2484ft 6:25 / mi
ahr:162 max:182 shoes: LaSportive Bushido Blue

Salida Half Marathon, went out fast and tried to hang on. Ran most of the race with a college crosscountry runner with us switching between 4 and 5th but could not hang on and got passed twice the last two miles on the downhill, ended up 7th and 2nd old dude. Very pleased with the effort. Most years this time would have put me in the top 3 but a fast field this year.

Friday Mar 8 #

10 AM

Running (Road) 31:12 intensity: (7:32 @1) + (1:20 @2) + (15:26 @3) + (6:54 @4) 4.2 mi (7:26 / mi) +754ft 6:21 / mi
ahr:149 max:169 shoes: LaSportive Bushido Blue

Easy cruise from the start line at the end of F street to the top of S Mountain and back via the dirt road. Felt heavy and sluggish, not sure what to think about that... also think I am starting to get a head cold. No bueno!

Thursday Mar 7 #

6 PM

Note
(rest day)

Total rest day... drove to Salida so hanging out here solo at Tracy's... Salida Half Marathon on Saturday.

Wednesday Mar 6 #

10 AM

Running (Road) 39:46 intensity: (39:39 @1) + (6 @2) + (1 @3) 5.1 mi (7:48 / mi) +102ft 7:39 / mi
ahr:121 max:143 shoes: Salomon Sonic RA blue2

Easy mellow lunch jog.... mini taper for the weekend.
4 PM

Mobility/Massage/Recovery 1:00:00 [3]

Legs are really sore so went in to get worked on.

Tuesday Mar 5 #

6 AM

Other 6:00 [3] 1.0 mi (6:00 / mi)

Warmup on the ellipical before lifting

Weights (Mountain Athlete) 55:00 [3]

Warm-up:

4 Rounds
5x Push-ups
10x Goblet Squats - 8/12kg
10x Swings - 8/12kg
Instep Stretch


Training:

(1) 8 Rounds
3x Front Squat - increase load until 3x is hard but doable, then immediately... worked up to 145 the last 2 sets
1x Squat Jump
Lat + Pec Stretch


(2) 6 Rounds
5x Bench Press - increase load each round until 5x is hard but doable, then immediately…worked up to 135 for the last 2 sets
2/3x Clapping Push-ups
Foam Roll Low Back

(3) 10 Rounds, every 30 seconds
5x Bench Press - 95#
5x Goblet Squats - 8/12kg

(4) 3 Rounds
15x Face Down Back Extension
20x Sit-ups
10x Poor Man’s Leg Curl each leg
1min Plank
10 AM

Running (Road) 1:04:37 intensity: (1:01:25 @1) + (1:44 @2) + (1:28 @3) 9.45 mi (6:50 / mi) +235ft 6:41 / mi
ahr:123 max:152 shoes: Sonic Pro2 Yellow

Solid run considering I thought I was feeling heavy.

3 mile warmup
20 mins moderate
3 mile cooldown

Monday Mar 4 #

6 AM

Other 6:00 [3] 1.0 mi (6:00 / mi)

Warmup on the ellipical before climbing to loosen up some.

Mobility/Massage/Recovery 5:00 [3]

Mobility work before climbing

Rock Climbing 50:00 [3]

Bouldering for 15-20, top rope for 15-20 and then the rest on the hang board. Going to focus on the hang board for a while and try to get my hands stronger.

« Earlier | Later »